Did you know? According to the CDC, 36.3% of adults and 77.9% of high school students in the US do not get the recommended amount of sleep needed
It is well known that sleep has become an ubiquitous struggle for working adults and student(including me) alike. We have all heard about getting the ‘8 hours’ of sleep from basically any source of info one can think of. With all that, you would probably be wondering, why is getting that much sleep important. Well that is exactly what will be discussed in todays article, where the agenda is improtance of sleep, common sleep disorders and how to augment your sleep.
Importance of sleep
During sleep, our body performs many rejuvinative functions and is important for maintaining cognitive functioning, mood, mental health, and cardiovascular, cerebrovascular, and metabolic health. Having sufficient sleep leads to a reduction in the risk of accidents and injuries caused by sleepiness and fatigue, including workplace accidents and motor vehicle crashes. Bellow is a bit more detail on the functions of sleep:
Restores and rejuvenates the body: During sleep, the body performs essential functions such as repairing damaged tissues, building bone and muscle, and releasing hormones that regulate growth and appetite.
Enhances cognitive function: Sleep plays a critical role in learning and memory consolidation. It helps to strengthen neural connections in the brain, which improves concentration, problem-solving, and decision-making abilities.
Boosts immune system function: Sleep is crucial for maintaining a healthy immune system, as it allows the body to produce cytokines and other immune cells that fight off infections and disease.
Improves mood and emotional regulation: Sleep plays a vital role in regulating mood and emotions, and chronic sleep deprivation has been linked to increased risk of depression, anxiety, and other mental health issues.
Common Sleep Disorders
Insomnia
Insomnia is a sleep disorder that causes difficulty in initiating or maintaining sleep, sometimes leading to early morning awakenings and excessive daytime sleepiness. To diagnose primary insomnia, healthcare providers first exclude other potential underlying causes, including sleep disorders, medication side effects, substance abuse, depression, or other undiagnosed illnesses.
Health care providers may treat chronic insomnia with a combination of use of sedative-hypnotic or sedating antidepressant medications, along with behavioral techniques to promote regular sleep. 1
Sleep Apnea
Snoring may be more than just an annoying habit - it can be a sign of sleep apnea, a sleep disorder characterised by periodic gasping or snorting noises that interrupt sleep. Excessive daytime sleepiness may also be present due to the interrupted sleep.
Treatment of sleep apnea depends on the underlying cause, which may include medical problems such as heart failure or nasal obstruction. Treatment may involve using a nasal continuous positive airway pressure device during sleep. As sleep apnea can lead to serious health complications, it's important to seek medical attention if symptoms are present.
Restless Legs Syndrome(RLS)
Restless Legs Syndrome (RLS) is a condition characterized by an unpleasant sensation, often originating in the lower legs and accompanied by aches and pains throughout the legs. This can make it difficult to initiate sleep, but is relieved by movement such as walking or kicking. RLS is commonly associated with abnormalities in the neurotransmitter dopamine.
Healthcare providers usually treat RLS by combining medication to correct dopamine abnormalities with a sleep-promoting medication to improve sleep continuity.
Narcolepsy
Narcolepsy is a sleep disorder characterised by excessive daytime sleepiness, including irresistible sleepiness, and sudden muscle weakness triggered by strong emotion or surprise. Narcoleptic episodes, known as "sleep attacks," can occur during physical activities like walking. Treatment for narcolepsy may include stimulant medication along with behavioural interventions like scheduled naps to minimise the impact of narcolepsy on daily life.
How to improve sleep
Here are some tips I found to improve sleep, with sources ranging from harvard health publishing to the CDC
Be consistent: Try to to go to sleep at a set time, allocating atleast 7 hours for your sleep
Exercise: exercising increases the effect of natural sleep hormones such as melatonin. Just be careful not to exercise too close to bedtime, as it could be stimulating and make it more difficult for one to sleep
Adjust your sleep environment to be more restful: Pull the curtains back and adjust the thermostat to make sure your bedroom is dark, cool and comfortable before you go to sleep
Limit the use of electronic before bed: Exposure to light emitting screens like our laptops or phones can make it more to relax and thus make it more challenging to fall asleep
Limit caffeine intake before bed. Caffeine’s stimulating effects can often take hours to wear off and would keep the body awake. Some common sources of caffeine are: tea, coffee, chocolate etc
Get checked: It is possible that you might be suffering from one of the sleep conditions mentioned above or some others and it is best to get checked as it would allow you to access treatment and swiftly correct your sleep schedule
And that it for this week. Till next time, bye
https://www.cdc.gov/sleep/about_sleep/key_disorders.html